What is it?
Phosphorus is an essential mineral that works with calcium and vitamin D. It is mainly combined with oxygen to form phosphate which is needed for bone structure, teeth, muscle tissue, energy production, lactic acid control and the formation of phospholipids.
Function |
How it helps |
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Energy metabolism |
Phosphorus is needed for the metabolism of carbohydrates, fats and proteins into energy. It is also needed for the activation of B vitamins, several of which are critical to cellular metabolism and energy release from foods. |
Cell membrane structure | Phosphorus binds to phospholipids which form a major part of cell membranes and are needed for the transport of nutrients into the cells. |
Bone health | When phosphorus and calcium bind to one another, calcium phosphate is formed, which maintains the hardness, strength and structural integrity of skeletal tissue. |
What is it used for?
|
|
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Proper cellular function |
Phospholipid formation |
Optimising metabolism |
Transport of nutrients into cells. |
Proper calcium balance | Cellular integrity |
Best food sources
|
||
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Meat | Poultry | Fish |
Eggs | Dairy products | Nuts and seeds |
Soybeans | Whole grains | Beans |
and in all foods |
Deficiency Symptoms – extremely unlikely |
||
---|---|---|
Physical fatigue |
Mental fatigue |
Neurological dysfunction |
Loss of appetite |
Rickets |
Supplementation dosage range
Supplementation is not required as phosphorus is found in all foods and is normally taken in excess, compared to calcium intake.
Other information
Phosphoric acid is used as an additive in fizzy drinks and various processed foods, contributing to excessive intake levels.
Cautions
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Excessive phosphorus intake can adversely affect calcium balance and utilization, thereby increasing the risk of developing calcium deficiency signs and symptoms.
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Excessive phosphorus intake over an extended period may lead to a reduction in bone density and possibly increase one’s risk of developing osteoporosis.